Recipe description
September 23, 2026
Oregano Adzuki Bean Salad with Charred Artichoke
A fiber-rich bean salad with smoky artichoke, oregano, and plant-powered variety.
High Fiber
Whole Grains
Leafy Greens
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, sulfites
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, artichokes, vegetables, and lettuce.
- Combines colorful plant foods, herbs, and olive oil for strong dietary variety.
- Provides plant protein, healthy fats, and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, red
1
cup
Artichoke
4
piece
Oregano
1
teaspoon
Onion, red
1
piece
Cherry tomatoes
0.5
cup
Lemon juice
2
tablespoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Lettuce
1
cup
Parsley
2
tablespoon
Instructions
1
Rinse and drain the adzuki beans and set aside.
2
Trim the artichokes, brush with a little olive oil, and char in a hot pan or under the grill until lightly blackened and tender.
3
Slice the red onion and halve the cherry tomatoes.
4
Chop the charred artichokes into bite-sized pieces.
5
Whisk together olive oil, lemon juice, salt, and black pepper to make a dressing.
6
Combine adzuki beans, artichoke, red onion, cherry tomatoes, and lettuce in a bowl.
7
Drizzle with dressing and toss gently to coat.
8
Sprinkle with oregano and fresh parsley, then serve.
Nutrition
390 kcal
Calories
14 g
Protein
fifty-six g
Carbohydrates
17 g
Fiber
9 g
Sugar
16 g
Fat
2 g
Saturated fat
2.8 g
Salt
FAQ
Is this adzuki bean salad vegan?
Yes. The listed ingredients are plant-based, and no dairy, eggs, or other animal products are required.
How many servings does this recipe make?
It makes 2 servings.
Should the adzuki beans be cooked before adding them?
Yes. Use cooked adzuki beans, then rinse and drain them well before mixing.
How do I prepare the artichokes?
Trim the artichokes, brush them lightly with olive oil, and cook them in a hot pan or under a grill until tender and lightly charred.
Can I use canned artichokes?
Yes. Drain and pat them dry before charring. The texture may be softer than fresh artichokes.
Can this salad be prepared ahead of time?
Yes. Prepare the ingredients and refrigerate them in a covered container. Add the dressing shortly before serving for the best texture.
How long does the salad keep?
Store it in the refrigerator and use it within 1 to 2 days, especially if it has already been dressed.
Can I serve this salad warm?
Yes. Serve the salad at room temperature or slightly warm, although the lettuce is best added just before serving.
What can I use instead of adzuki beans?
Cooked cannellini beans, kidney beans, or chickpeas can be used, although the flavor and texture will change.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.